Do you like eggs? Let’s find out why eggs in bodybuilding so important for your diet and how they can help you in muscle building!
Content
- Eggs are the best mass gain product.
- The nutritional value of chicken protein compared to yolk: what select?
- Protein
- Yolk
- Nutrients: Egg Yolk vs. Egg White
- How to eat eggs for muscle growth
- Ways to cook eggs
Eggs are the best mass gain product.
If you love them, that’s great, keep it up, keep going read the article further and find out how many eggs are needed per day for muscle growth. It will be easiest for you to increase the amount consumed eggs and most quickly achieve the desired result. If you are one of those people who don’t like eggs or lazy to cook them, and instead prefer delicious a whey protein shake, it doesn’t matter. After reading this articles, i’m sure eggs will become the first thought in your head when you wake up in the morning.
The egg is one of the most complete, versatile and available muscle gain products. It is playing an important role in ensuring a healthy diet for all and especially for bodybuilders. We all know the importance of protein in the process. muscle building, without protein your muscles just won’t grow.
Protein is the next most common element after water, which makes up most of our body. For bodybuilders him the value is invaluable, as during heavy training muscular fibers are badly damaged, and to restore and strengthen them, protein is needed. The bodybuilder’s diet should much more protein is present than an ordinary person.
Before answering the question of how much to eat eggs a day to gain muscle mass, you need deal with the nutritional value of eggs.
Because you need to understand how much protein you need in day for muscle growth and how much we get from others products.
For weight gain, 2-2.5 grams of protein for each kilogram of body weight.
From this you can already calculate how many eggs you need to eat per day. for muscle growth, but you need to know about their nutritional value.
The nutritional value of chicken protein compared to yolk: what select?
What came before: chicken or egg? I think the egg is so how this whole article is dedicated to them. Another moot point on On this topic, what is healthier chicken protein or yolk?
Eggs contain about 6 grams of high quality protein, so high that it is used as a standard using which other products are measured. Eggs are rich source of vitamins, including vitamins A, E and K, as well as a number of B vitamins such as B12 (energy), riboflavin, and folic acid acid. Eggs also contain all eight essential amino acids, necessary for optimal muscle recovery and building valuable minerals such as calcium, zinc and iron.
Eggs are an excellent source of high-grade protein. quality, which contains a small amount of calories. One a whole egg contains ~ 5.5 grams of protein and only ~ 68 calories. Eggs contain choline, which is very important for the human body, as not be produced in sufficient quantities. Without enough the amount of choline will not be another nutrient – folic acids.
Let’s take a closer look at each of the components of the egg.
Protein
Egg whites are a low-calorie, low-fat product nutrition. They contain the bulk of protein about 4 grams, 55 mg of sodium and only 17 calories. It also includes 1.3 microgram of folic acid, 6.6 μg of selenium, 2.3 mg of calcium, 3.6 mg of magnesium, 4.9 mg of phosphorus and 53.8 mg of potassium.
Yolk
Why don’t bodybuilders eat yolk? Egg yolks are that part eggs, which contains cholesterol, fat and saturated fat. AND it is believed that they are harmful and may not millet fit into the diet. By however, many forget that the yolk contains a lot of nutrients, fat-soluble vitamins and essential fatty acids. One egg yolk contains about 55 calories, 4.5 g of fat and 1.6 g of saturated fat, 210 mg of cholesterol, 8 mg of sodium and 2.7 grams of protein.
In the table below and compiled by the national base food data, compares nutritional egg white and yolk substances and the percentage of total nutrient everyone’s values.
Nutrients: Egg Yolk vs. Egg Yolk squirrel
| Nutrient | Protein | Yolk | % total protein | % total in yolk |
|---|---|---|---|---|
| Protein | 3.6 g | 2.7 g | 57% | 43% |
| Fat | 0.05 g | 4.5 g | one% | 99% |
| Calcium | 2.3 mg | 21.9 mg | 9.5% | 90.5% |
| Magnesium | 3.6 mg | 0.85 mg | 80.8% | 19.2% |
| Iron | 0.03 mg | 0.4 mg | 6.2% | 93.8% |
| Phosphorus | 5 mg | 66.3 mg | 7% | 93% |
| Potassium | 53.8 mg | 18.5 mg | 74.4% | 25.6% |
| Sodium | 54.8 mg | 8.2 mg | 87% | thirteen% |
| Zinc | 0.01 mg | 0.4 mg | 0.2% | 99.8% |
| Copper | 0.008 mg | 0.013 mg | 38% | 62% |
| Manganese | 0.004 mg | 0.009 mg | 30.8% | 69.2% |
| Selenium | 6.6 mcg | 9.5 mcg | 41% | 59% |
| Vitamin B1 | 0.01 mg | 0.03 mg | 3.2% | 96.8% |
| Vitamin B2 | 0.145 mg | 0.09 mg | 61.7% | 48.3% |
| Vitamin PP | 0.035 mg | 0.004 mg | 89.7% | 9.3% |
| Vitamin B3 | 0.63 mg | 0.51 mg | eleven% | 89% |
| B6 | 0.002 mg | 0.059 mg | 3.3% | 96.7% |
| Folic acid | 1.3 mcg | 24.8 mcg | 5% | 95% |
| B12 | 0.03 mcg | 0.331 mcg | 8.3% | 91.7% |
| Vitamin A | 0 IU | 245 IU | 0% | one hundred% |
| Vitamin E | 0 mg | 0.684 mg | 0% | one hundred% |
| Vitamin D | 0 IU | 18.3 IU | 0% | one hundred% |
| Vitamin K | 0 IU | 0.119 IU | 0% | one hundred% |
| Dehydroepiandrosterone and AA | 0 | 94 mg | 0% | one hundred% |
| Carotenoid | 0 mcg | 21 mcg | 0% | one hundred% |
As can be seen from the table, egg yolk contains more nutritious substances, but, in my opinion, a whole egg gives a more complete set nutrients.
There were different recommendations at different times. nutritionists regarding which part of the egg is better. New the study found that moderate egg consumption does not carry in a negative effect on cholesterol. Regular consumption of two eggs per day does not affect human lipid metabolism and may even improve it.
Studies show that saturated fats increase cholesterol, and dietary cholesterol in eggs. Not less if you have coronary heart disease or other heart problems due to high cholesterol, recommendations stay the same for you – limit consumption cholesterol.
What about the fat contained in eggs, you ask. I hurry you soothe, the protein does not contain fat, but the chicken yolk contains about 5 grams of fat, but only a small portion of it is saturated (unhealthy fat) – about 1.6 grams. Bodybuilders striving to build muscle, should include fats in your diet, as energy costs during training are colossal, and these costs need to be restored.
Eggs contain cholesterol, but it is classified as dietary because it does not increase blood cholesterol. Eggs easy digested and assimilated, extremely useful, and are an integral part of a balanced diet for bodybuilders.
How to eat eggs for muscle growth
Now back to the main topic – how much you need to eat eggs a day to gain muscle mass?
6 protein and 2 yolks in the morning will provide your organism
- 26.5 grams of protein
- Not a single gram of carbohydrate
- 5.23 grams of fat, 2.7 grams of which unsaturated fats (healthy fats)
- 153 calories
And if you correctly calculated how many calories (i.e., proteins, carbohydrates and fats) you need, then you can determine how many eggs can an athlete eat per day, that is, you. There is no a magic number or a way to make eggs that would help build muscle faster. The main thing is to maintain energy balance, that is, consume more calories than you consume and comply the proportion of macronutrients in the diet: 50% – carbohydrates, 40% – proteins, 10% – healthy fats.
And below you will find an example of increasing caloric intake.
+ Plate of oatmeal, 1 banana and 2 tablespoons of flaxseed oils
- 39 grams of protein
- 78 grams of carbohydrates
- 48 grams of fat, only 4 grams of them are saturated fat (harmful fat)
- A total of 900 calories
= The above recipe three times a day is equal to
- 117 grams of protein
- 234 grams of carbohydrates
- 144 grams of fat, only 12 grams of saturated fat
- Total 2700 Calories
+ Protein bar between one of the three higher meals
- 24 grams of protein
- 38 grams of carbohydrates
- 5 grams of fat, 3.5 grams – saturated
- Total Calories – 295
= Total:
- 141 grams of protein
- 272 grams of carbohydrates
- 149 grams of fat, 15.5 of which are saturated
- Total Calories – 2995
+ Cocktail after training and you will get
- 50 grams of protein
- 80 grams of carbohydrates
- Total Calories -520
+ Add here 2 liters of milk per day
- 66 grams of protein
- 94 grams of carbohydrates
- 72 grams of fat, 46 grams of which are saturated
- 1280 calories
+ 300 grams of tuna with a glass broccoli
- 64 grams of protein
- 10 grams of carbohydrates
- 6 grams of fat, 1 gram are saturated fats
- 350 calories
= At the end of the day you will receive
- 321 grams of protein
- 431 grams of carbohydrates
- 227 grams of fat, saturated fats are 62.2 grams
- Total calories per day 5051
- Who said building muscle is hard?
Ways to cook eggs
Personally, I always cook eggs so that they are better digested organism and were safe for my health, I mean salmonellosis. I usually just lay all the eggs in a special plate for the microwave, add barbecue sauce there, leave them on a few minutes – done!
Just don’t say that you don’t have 5 minutes to make this simple dish.
Ways to cook eggs:
- In the microwave
- Boiled
- Fried
- Baked
- For a couple
- Whipped
On the other hand, if you cannot bear the taste of eggs, think of another way to add them to your diet. Try add herbs and spices or, like me, a little sauce. Or cook microwave them, then add oatmeal, milk, yogurt, flaxseed oil, natural peanut butter and a scoop of protein powder, whisk everything thoroughly in a blender and you won’t even feel it the taste of eggs. Damn, I just created a masterpiece recipe, without even realizing it.
So please, the next time I come to visit you, make me some egg and don’t hesitate, I won’t forget check your fridge to make sure you are eating correct and helpful.
Sources:
http://www.bodybuilding.com/content/eggs-actly-what-you-need-to-build-muscle.html
www.ahealthiermichigan.org/2011/10/11/the-nurtional-value-of-egg-whites-versus-egg-yolks-what-do-you-use/